Healthiest Choices at Fast Food Chains

“Eating out” is a social aspect of your life (and sometimes you forget your lunch).

Remember too that the meal plans are a TOOL.

A tool that helps you make the best choices “out in the wild.”

With consistent use, meal plan recipes teach you portions and what a balanced meal should look like so you feel satisfied without going overboard on your own.

Here are some decent options when you’re dining out:

CHEESECAKE FACTORY #1: Fresh Kale Salad (400* Calories)

Why I picked it: Small but simple with apples, raisins, almonds, and green beans. Hold the almonds for less calories (and hold or swap dressings to be vegan). The Skinnylicious Fresh Vegetable Salad is another option (370 calories), hold the cheese. Rumor has it their Skinnylicious mustard vinaigrette is oil-free. (Believable at 15 calories per 1g serving!)

CHEESECAKE FACTORY #2: Skinnylicious Veggie Burger (500* calories)

Why I picked it: It’s made from vegetables, beans, and grains rather than processed soy, and served with a green salad. It’s not as healthy as homemade, but how often do you get to have a “burger” out that’s fairly healthy? Hold the mayo and cheese so it’s vegan.

CHEESECAKE FACTORY #3: Vegan Cobb Salad (1210 calories)

Why I picked it: It’s a large serving and the calories can be greatly reduced if you hold all the nuts and seeds (ask for more veg). There’s also the Kale and Quinoa Salad (900* calories) that will drop in calories when you hold the nuts and cheese.

STARBUCKS #1: Oatmeal (160+ calories)

Why I picked it: Clean as a whistle – just oats and water. Most of the toppings (nuts, dried fruit) have added sugar and oil to them so that’s annoying, but you can usually also buy a banana to dress the oatmeal up AND their “coffee station” has complimentary cinnamon! Some locations also offer fresh blueberries for the oatmeal (+20 calories).

STARBUCKS #2: Hearty Veggie & Rice Bowl (430 calories)

Why I picked it: There’s a lot of veg and it’s not a tiny serving. The rice, butternut, and tomatoes are cooked with a little oil, but the other vegetables are clean. The tahini dressing contains honey.

PF CHANGS #1: Buddha’s Feast (steamed) (260 calories)

Why I picked it: Baked tofu and a good portion of steamed vegetables in soy sauce. You can add a side of rice (6 oz) or quinoa (small) for 300 calories or order more vegetables.

Why I picked it: While all the breads are pretty processed, you do have a large selection of vegetables to choose from and when you don’t get meat or cheese they tend to be a bit more generous with the vegetables or offer up some avocado! AND you can get apple slices!

Why I picked it: Well, it’s oatmeal. You can also get roasted potatoes (1 oz) for 35 calories and most locations have an assortment of fresh fruits. Probably contains oil, but potatoes are satisfying.

WENDY'S: Plain baked potato (270 calories)

Why I picked it: Wendy's is the healthiest option around. Stop by a nearby gas station and get some salsa to go with your taters! You can have a Garden Salad too. (While not oil-free, these dressings are vegan: Fat Free French, Italian Vinaigrette, Pomegranate Vinaigrette).

Please check with the restaurant before eating as ingredients may change!

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P.S. Your membership helps feed elephants!

Meal Mentor donates a portion of every membership to elephant rescues. Since 2011, Meal Mentor has donated $24,710.

Meet Mara.Mara was born in Africa in 1980, and shipped to a U.S. zoo after her mother was killed. She spent a few years being sold off to different owners, until her rescue by PAWS in 1990. Today Mara roams free at a sanctuary in Northern California.

After spending years at a zoo and as the property of a private collector, Mara, arrived at PAWS on January 23, 1990. Today she enjoys fresh vegetation and roaming freely with fellow elephants Lulu and Maggie.